Movement Performance Lab
Functional Fitness, Strength & Conditioning5 sessions per week
Must use App app to view and log training
Team Training
A
Leg Extension
3 x 12
B1
Rear Foot Elevated DB RDL
2 x 8
B2
4-Way Dead Bug
2 x 5
C1
Smith Machine Goblet Squats
2 x 8
C2
Smith Machine Calf Raise
2 x 15
D
Kettlebell Swing
2 x 12
A
Barbell Incline Bench Press
5, 5, 10
B1
1-Arm DB Row
2 x 6
B2
Single Arm DB Shoulder Press
2 x 5
C1
Decline Sit Up
2 x 12
C2
Back Extension
3 x 10
D1
Pec Deck Flys
3 x 10
D2
Rear Delt Fly Machine
3 x 10
A1
Aerobic Recovery
1 x 30:00
A2
Low Pogo + High Pogo
2 x 20
B
DB Jump Lunge
2 x 10
A1
DB Snatch
3 x 5
A2
Cossack Squat
2 x 5
B1
Pull-Up
2 x 6
B2
Dips
2 x 8
C1
Walking Lunges
2 x 8
C2
Hollow Hold
D1
Chop Chop
2 x 5
D2
Standing Cable Side Bend
2 x 10
A
Hang Clean High Pull
3 x 4
B1
Straight Leg Crunch
2 x 10
B2
Single Arm DB Bench
2 x 8
B3
DB Bench Pull-over
2 x 10
C1
Cable curl
2 x 12
C2
Low Cable Tricep Extension
2 x 12
D
Treadmill Intervals
5 x 2:00 @ 8
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